How to do Anulom Vilom Pranayama or Alternate Nostril Breathing, Most common mistakes
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- Опубликовано: 5 фев 2025
- In this video I am focusing on Anulom Vilom Pranayama AKA Alternate Nostril Breathing. This pranayama balances our body and mind. It activates our para sympathetic nervous system. It balances the right and left sides of our brain. Daily practice of this pranayama helps us in dealing with any situation calmly. Reduces depression, reduces hypertension.
It is important to know that breath should be very calm and not forceful. Forceful breathing gives fuel to sympathetic side and defeats the whole purpose of this pranayama. Watch the video to follow me as we practice this together.
1:32 how NOT to breathe and why
2:30 right body posture and mudras
5:09 Follow with me for three rounds
7:22 Position of hand which is holding the nose
7:56 How long to inhale, hold or exhale
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You are a very good teacher Madam. Any layman can understand your presentation. Thanks🙏
This is the best Anulom Vyom explanation I have seen. I felt so good and relaxed after this practice. Thank you!
Thanks so much. This was very useful! I had done inner engineering several years ago and needed a refresher. Your video helped my alot
im binge watching these videos please keep doing them, they are so good!!!
You’re a wonderful teacher. I Thank you ❤
Thank you for sharing 🙏🙏
Thank you, for the wonderful video !
Excellent explanation. Thank you so much.
Thanks Mam for the video. Excellent explanation.. I am able to inhale more but unable to exhale equivalently. Because of which, i am having trouble to do the next inhalation on same nose.
Clear explanation ❤
Thank you for this wonderful lesson. Wonderfully explained ☺️
Thk u for the explanation🙏🙏🙏
Thank you so much for sharing you knowledge with us. Bless your heart.
Excellent videos Surbhi ji ❤
Yes, thank you for the tips, it was very helpful.
U r a great teacher.simple n easy to follow for any person interested in learning yoga/ Pranayams.Thanx a zillion.
Good systematic explanation
I have received benefits from your channel and so I am liking and subscribing. Thank you for your help.
You are very welcome. Thank you so much for your Subscription. Truly appreciate it.
🙏👍💐 thank you. Very good instructions
So helpful video thank you so much
Great 👍🏽, Thank You ,🎉🎉🎉kinda difficult to get that 1 : 4 : 2 ratio down pat , simply amazing though, curious as at what levels the experienced practioner or rishis achieve??
This is the best video that I have watched about anulom vilom. Thanks alot! When you breathe do you breathe through your stomach or chest?
This video will be helpful to answer your question ruclips.net/video/wJSELmOu8ws/видео.html
@NamasteYoga333 Thank you for your response.
Perfect
Why nobody ever says whether we need to breathe into our lungs or into our belly or both?? It is confusing. Thank you! :)
Awesome❤
Thank you ❤
Understood
thanks ❤️💙💚
Yoga devathe 🙏
Thankful.
Please include common mistakes in the same video ... so that we can avoid doing those mistakes unknowingly.
Thank you for watching the video. Throughout the video as I explained the process, I have mentioned common mistakes to avoid.
❤❤❤ namaste 🙏
I'm so grateful to you. I could understand my mistake with doing this Pranayama❤
Tell me please, Pranayama should be done before nadi vibhajan or after❤🙏
Thank you,
Sorry I don't understand your question. Anulom vilom and nadi vibhajan is the same thing.
Rules and regulation for doing pranayama in winter season. please advice madam.
Kapalbati is the best pranayama for winters. But if you have high blood pressure then please improvise kapalbati. This video will help you understand ruclips.net/video/bgi5fHGdr0c/видео.html
Great and thank you for this wonderful explanation. Just a question please.
I notice that I am not able to breath in from left the way I breath in from my right. Is this an issue? or will it get better with time. What I mean is when i breath in through left, I need to exercise more effort or energy and doing a shallow breath. But with the right it is effortless, and volume is good. Not sure it is dependent on the time of the day, if you have cold etc. But I will observe more.
Sometimes nostril gets cleared up when you raise the heartbeat. So try doing jogging or jumping jacks for 5 min then practice, see if it helps.
This is soo underrated channel😢.I will definitely recommend this channel to all my friends.
Thank u mam
Where does the air go?
Inside the chest or in the Belly??
Please help me with it 🙏🙏
Dear Zurki ( not sure of spelling) thank you so much for your clear explanations of breathing and positions. I just finished Inner Engineering Completion course with Sadhguru and I have so many doubts, you have cleared most of them. Have you done the neck lock bandas? It would be amazing to see and hear you explain that. Thank you so much, you are amazing 💕🌷
Yes, Susanwale, the neck lock and the other babdhas are confusing. Glad, you asked for clarity. Thank you.
Please clarify that bandhas for inner engineering are done differently ruclips.net/video/zmSYQFnHWG4/видео.htmlsi=AS06xJlT55xW8aFR
Mam,
🙏
What is the difference between Naadi Sodhana PY and Anuloma Viloma PY ? Why two names, Please ?
Hi ! Thanks for this video !
Please can you made entire practice pranayama alome ?
Thanks a lot 😍🙏
I have practice along videos for members only. Please consider becoming a member of the channel. ruclips.net/video/l2LRJb56Uyo/видео.html
This was very helpful. I have CFS, I will try to do everyday. I have trouble breathing in with 1 nostril at a time, I have to physically hold it or flare it or I don’t get oxygen quickly enough. Can you suggest how I can improve this please? Thankyou.🙏🏼🌺🌺🌺
Bhastrika Pranayama is really good to clear out our nasal passages ruclips.net/video/etOOyuERTe4/видео.html.
But since you also mentioned CFS, you will have to observe yourself very closely how you feel after doing it.
Pay attention to your food habits. Eat lots of fruits and nuts. Try not to overeat and also do not eat packaged food.
Concious relaxation or guided savasana will be really helpful for you. You can follow it here ruclips.net/video/ZDa70-P334Q/видео.html
Naadi suthi,anulomvyom pranayama,kapalbathi ,bhramari basthrika, ,naadi vibogan, maha bandhas and aum chanting and surya namaskar Mam pls could you
make order vise these all things mam
I have made videos on all of the above. Please visit my Channel ruclips.net/channel/UCcdpjTHv40B_PL6tC9BqFlg You will find all these videos over there. You can easily make your own Playlist based on your preference. Thank you so much for watching the videos.
my problem settled after realizing that Vishnu mudra is similar to Prana mudra .Earlier l have learned Patavi , Apo,Linga, &Vauv
In the cat stretch why do we always start with right knee forward on step 4? Is it wrong to alternate and bring left knee forward on step 4?
Ma’m in your other video you said always start exhale from left and end exhale from left - can you pls confirm what correct
Always start with inhalation from your left and end with exhalation on your left.
@@NamasteYoga333 🙏 Thank you!!
how many repetitions per session?
Also if inhale is 3 s, then for 1:4:2 rule, hold should be 12 and exhale should be 6s?
You might find this helpful namasteyoga.offeringtree.com/online_store/the-ultimate-pranayama-guide
🙏Namaste. Should we follow pattern 1:4:2, even if we have a little Blude pressure issue?
No
❤❤❤
Dear madam,
Before doing pranayama, I am doing nadi vabhajan and other asanas, then also, one of the nostril will always little block, so I cant do pranayama smoothly , please guide on this.
If it is something seasonal then don't worry about it. If it happens all the time then, first try doing Bhastrika Pranayama and then do Anulom Vyom.
Thanku
I often have one nostril partially blocked. In that situation, I am out of breath faster after inhaling from the blocked nostrils.
Should I still perform this exercice in that case?
No, if you have blocked nostril then you should not continue with it. Try jogging in one place or doing jumping jacks, get your heart rate up a little bit, that usually opens up the nostril. And then sit down and do the pranayama.
Hi Mam, While doing Anulom vilom pranayama, i am not able to inhale from right side of the nostril in a slow manner(i need to inhale forcefully). Even i don't have any cold or respiratory issues. Can i continue doing this ?
Try doing Bhastrika Pranayama first to open your nasal passages, then do anulom vilom
Ma'am when we breathe in should we breathe filling our belly and then chest or just the belly??
Yes, chest and belly both.
Hello teacher! In Analom pranayama could you explain the ratio of breathing a little bit simpler?
I know it can be very complicated sometimes. But in simple words, just make your exhale longer than your inhale.
You mean, if inhalation of 1second then hold should be of 4seconds and then exhale should be of 2seconds, right?
Yes, but please remember do not force yourself to hold beyond your capability. Yoga should not be done forcefully.
Thanks you. Do I have to hold my breath after exhaling???
If you comfortably can for couple of seconds then sure go ahead. Otherwise don’t force yourself.
I feel uneasy ,and mind gets crowded by thoughts after practicing anulom vilom .please help.
Just focus on the breath, if thoughts come its ok, let them come. Whenever you realize you are wandering away with thoughts just bring your awareness back to the breath.
Hello teacher I been practicing this pranayama, but can't understand the ratio of exhaling longer than inhaling. I do inhale longer than the exhale! Please clarify. Namaste!
Usually you should be exhaling double the time than you take in inhaling. If ration is confusing, then do not worry about the ratio. Just exhale longer than you inhale.
Dear Teacher,
When I try to do this pranayam I have to keep breathing from my mouth when switching nostrils. Why is that?
It ususally happens when you are not able to breathe longer. You need to increase your lung capacity and learn how to breathe long. Square breathing and belly breath practice will be helpful. You will find this video helpful ruclips.net/video/mfcyUc_bHC8/видео.html
Thank you so much.
How much time we can practice anuloma viloma basic.?
Can I do it 30 mins. Any side effects madum
There are no side effects of this pranayama. Normally we do it for 5 min. but if you have high bp, hypertension, too much mind chattering, or anxiety then you can do it for longer time. Just do not force your breath and don't do it if you have cold or fever.
Can breathing be at a count of 3 inhaling, hold, exhale at count of 6?
Yes, absolutely, I just gave an example you have to figure out on your own what works for you best. As long as exhaling is longer or almost double the amount of time than inhaling.
How many rounds should we do this? Or for how many minutes?
Start with 3 rounds then increase it to 2-5 minutes.
My hand get tired
❤❤❤❤🎉
Is it OK to keep left hand with palm facing up in the centre instead of maintaining you mudra?
This is how it was taught in Isha Shambhavi Mahamudra Yoga.
Regards.
Just like everything else in the world, yoga also sometimes is done a little differently when taught by different teachers. It is important not to get confused and stick with one practice. If you learned from Isha Foundation, then please do as it was told there and do not get confused with other practices.
What happens if I get a runny nose after this?
Not sure if I understand your question. Is doing Anulom Vyom causing your runny nose?
@@NamasteYoga333 After I do anulom vilom my nose releases water.
@@sonalshah6284 I am not sure what could be causing it. Please refer to an Ayurvedic physician. I do not want to give you any wrong answers.
I’m curious if you use an audible second hand timer to keep count for each phase- the inhale, hold, and exhale?
No, keep a mental count.